Osteoporosis is a condition that weakens bones, making them fragile and increasingly prone to fractures, and is a worldwide snooping among older adults. In fact, there are an unscientific 54 million Americans living with osteoporosis.
There are several risk factors associated with osteoporosis. Some of these factors can be controlled, and some cannot. While the risk of developing osteoporosis increases with age, there are unrepealable factors that can put you at a higher risk. Let’s explore a unenduring overview of osteoporosis, the most worldwide risk factors, and what you can do now to help prevent it.
What is Osteoporosis?
Osteoporosis is a unorthodoxy disease that develops when unorthodoxy mass and unorthodoxy mineral density decrease. This significantly weakens bones, which increases the risk of fractures and wrenched bones.
The biggest culprit overdue osteoporosis is age. Your bones are in a unvarying state of renewal, meaning new unorthodoxy is made, and old unorthodoxy is wrenched down. When you’re younger, the soul makes new unorthodoxy faster than it breaks down, which increases unorthodoxy mass.
Once you hit your 20s, the unorthodoxy renewal process slows down, and most people reach peak unorthodoxy mass by 30 years old. From there, as you age, unorthodoxy mass is lost faster than it’s created thus putting you at risk for osteoporosis.
Osteoporosis Risk Factors You Can’t Control
Unfortunately, there are uncontrollable risk factors for osteoporosis that you cannot change. These include:
Age: The risk of osteoporosis increases as you get older, particularly for women over the age of 50 and men over the age of 70.
Gender: Women are increasingly likely to develop osteoporosis than men, expressly without menopause. Around 50 percent of women in the U.S. age 50 or older will unravel a unorthodoxy due to osteoporosis.
Family history: If you have a family history of osteoporosis or fractures, you may be at a higher risk.
Menopause: Because menopause leads to increased unorthodoxy loss due to a subtract in estrogen, menopausal women are increasingly at risk of developing osteoporosis.
Previous unorthodoxy fracture: If you’ve overly wrenched a bone, you’re increasingly at risk for osteoporosis.
Medications: Sometimes, unrepealable health conditions require medications that could potentially increase your osteoporosis risk. Some of these include corticosteroids, glucocorticoids, and unrepealable medications for diabetes or depression. You can unchangingly speak with your doctor well-nigh any possible osteoporosis risks surpassing starting a new medication.
Certain diseases: Diseases such as rheumatoid arthritis, COPD, Crohn’s disease, IBS, coeliac disease, endocrine disorders, HIV/AIDS, unrepealable cancers, and chronic kidney disease may increase your osteoporosis risk.
Osteoporosis Risk Factors You Can Actually Control
Certain lifestyle and dietary choices can put you at higher risk for osteoporosis. The good news? These can all be changed.
Here are the biggest unoffensive risk factors for osteoporosis:
Low soul weight: It’s important to maintain a healthy weight, since stuff underweight (a BMI unelevated 19) can lead to decreased unorthodoxy mass.
Smoking: Smoking can subtract unorthodoxy density. Smokers have double the risk of hip fracture compared to non-smokers.
Excessive swig consumption: Drinking too much on a regular understructure can weaken wreck increase the risk of fractures.
Poor diet: Inadequate intake of calcium and vitamin D can contribute to weakened bones. A nutrition low in dairy products, leafy greens, and other sources of calcium can moreover be a risk factor.
Lack of exercise: Lack of weight-bearing exercise and muscle-strengthening activities can increase the risk of osteoporosis.
Eating disorders: Anorexia or bulimia can lead to lattermost weight loss, which is dangerous for unorthodoxy health.
How to Help Prevent Osteoporosis Now?
So, is osteoporosis preventable? While the uncontrollable risk factors are unchangingly there, it doesn’t midpoint you will end up with the disease. Fortunately, there are things you can start right now to help prevent osteoporosis. The sooner you start taking superintendency of your bones, the largest off you’ll be when you reach your later years. (It’s never too late to make a change.
Here are some tips for preventing osteoporosis:
Boost your vitamin D and calcium intake. Both are essential in maintaining strong bones! You can get vitamin D and calcium through your diet, but supplements can help as well. (Always speak with your doctor surpassing starting a supplement regimen.) Some calcium-rich foods include Greek yogurt, broccoli, leafy greens, oranges, beans, spinach, tofu, almonds, and milk. Vitamin D-rich foods include yogurt, eggs, salmon, mushrooms, and fortified milk.
Add increasingly protein to your diet, too. Some studies have shown that eating protein may increase unorthodoxy mineral density. Some of the weightier protein sources include lean beef, chicken, salmon, eggs, peanut butter, pasta, lentils, and low-fat cottage cheese. The recommended daily protein intake is 0.4 grams per pound of soul weight.
Create a healthy lifestyle. This includes quitting smoking, wearing when on alcohol, maintaining a healthy weight, and sticking to a well-balanced nutrition that includes fruits, vegetables, whole grains, and lean proteins.
Exercise! Resistance exercises and strength training are two unconfined ways to modernize unorthodoxy health. Strength training, in particular, trains the muscle and connective tissue surrounding your bones, which helps modernize unorthodoxy density and prevent fractures.
Remember, it’s never too late to start making positive changes! A healthy lifestyle that includes a well-turned diet, exercise, and lamister risk factors like smoking can go a long way in preventing osteoporosis and maintaining strong wreck throughout your lifetime.
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